Baked Falafel with Hummus: A Healthy and Flavorful Dish

Baked falafel with hummus is a tasty, protein-rich meal that's perfect for anyone seeking a delicious plant-based option. Traditional falafel is usually fried, but baking it offers a healthier alternative without sacrificing flavor or texture. Paired with creamy hummus, this dish makes a great meal or snack that’s satisfying and nutrient-dense.

Why Baked Falafel?

Falafel, a Middle Eastern staple made from chickpeas and herbs, is typically fried to achieve its crispy exterior. Baking the falafel, however, reduces the oil content while still delivering that satisfying crunch. Baking also makes the preparation process easier, allowing you to cook multiple falafel patties at once.

Recipe: Baked Falafel with Hummus

Ingredients:

For the Falafel:

1 can (15 oz) chickpeas, drained and rinsed (or 1 1/2 cups cooked chickpeas)

1/2 cup fresh parsley, chopped

1/2 cup fresh cilantro, chopped

3 cloves garlic, minced

1/4 small onion, finely chopped

1 tbsp olive oil

1 tbsp tahini (optional for extra creaminess)

1 tsp cumin

1 tsp ground coriander

1/2 tsp baking powder

Salt and pepper, to taste

2-3 tbsp flour (all-purpose, chickpea, or gluten-free)

For the Hummus:

1 can (15 oz) chickpeas, drained and rinsed

1/4 cup tahini

2 cloves garlic

Juice of 1 lemon

2-3 tbsp olive oil

2-3 tbsp cold water (to adjust consistency)

Salt and pepper, to taste

1/2 tsp ground cumin (optional)

Paprika or olive oil for garnish

For Serving:

Pita bread or wraps

Fresh veggies (cucumber, tomato, red onion, lettuce)

Fresh herbs (parsley or cilantro)

Lemon wedges

Instructions:

Prepare the Falafel Mixture: 

In a food processor, combine the chickpeas, parsley, cilantro, garlic, onion, olive oil, tahini (if using), cumin, coriander, baking powder, salt, and pepper. Pulse until the mixture is well combined but still slightly chunky. Add flour a tablespoon at a time, pulsing until the mixture holds together. It should not be too wet or sticky.

Chill the Mixture: 

Transfer the falafel mixture to a bowl, cover, and refrigerate for 30 minutes. This helps the flavors meld and the falafel to firm up for easier shaping.

Shape and Bake the Falafel: 

Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it. Form the falafel mixture into small patties or balls, about 1-2 inches in diameter. Place them on the prepared baking sheet. Bake for 20-25 minutes, flipping halfway through, until golden brown and crispy on the outside.

Prepare the Hummus: 

While the falafel is baking, make the hummus. In a food processor, blend the chickpeas, tahini, garlic, lemon juice, olive oil, and cumin (if using). Slowly add cold water, one tablespoon at a time, until you reach your desired consistency. Season with salt and pepper to taste. For a smoother texture, let the food processor run for an additional minute. Transfer the hummus to a serving bowl and drizzle with olive oil or sprinkle with paprika.

Assemble the Dish: 

Serve the baked falafel with a generous dollop of hummus. Accompany the falafel with pita bread or wraps, and fresh veggies like cucumber, tomato, red onion, and lettuce. Garnish with fresh herbs and a squeeze of lemon juice for added brightness.

Tips and Variations:

Make it Gluten-Free: 

Use chickpea flour or gluten-free flour in place of regular flour for the falafel.

Add Extra Flavor: 

For more flavor, add a pinch of cayenne pepper or smoked paprika to the falafel mixture.

Store and Reheat: 

Store leftover falafel in an airtight container in the fridge for up to 5 days. Reheat in the oven for 5-10 minutes to maintain crispiness.

Meal Prep Option: 

Make a larger batch of falafel and freeze them for future meals. Simply thaw and bake or reheat when ready to enjoy.

Conclusion:

Baked falafel with hummus is a flavorful and nutritious dish that’s perfect for a quick meal, meal prep, or a light snack. By baking the falafel instead of frying, you cut down on excess oil while still getting a crispy, golden exterior. Paired with creamy homemade hummus and fresh veggies, this dish is not only healthy but also versatile, customizable, and satisfying. Whether you're looking for a plant-based meal option or simply want to try something new, baked falafel with hummus is sure to become a favorite!